Hello my friends,
And welcome to today's meditation practice.
Today we will embrace the silence,
Using this time to connect to our breath and surrender to the present moment.
Begin by finding a comfortable position,
Seated or lying down.
Allow your body to settle.
Let your hands rest softly.
Let your eyes close.
Take a deep,
Generous breath in through your nose,
And a long,
Slow exhale.
Again,
Breathing in.
.
.
And out.
One more time,
In.
.
.
And out.
Now,
Let the breath return to its natural rhythm.
Begin to notice simple sensations of being here.
The weight of your body.
The support beneath you.
The temperature of the air on your skin.
The soundscape around you.
Always changing.
There is nowhere else to be.
Nothing else to do.
Just this moment,
Exactly as it is.
Each inhale welcomes your presence.
Each exhale releases your grip on whatever came before.
Allow yourself to soften into this moment.
Allow your breath to be your anchor.
If thoughts appear,
Notice them softly.
You don't need to push them away or follow them.
Just greet them and let them float by,
Like leaves drifting on water.
Return to your breath.
Return to this moment.
Return to yourself.
On your next exhale,
Imagine releasing any tension you've been carrying.
Let your shoulders drop.
Let your jaw loosen.
Let the muscles around your eyes soften.
With each breath,
Surrender a little more.
Surrender expectations.
Surrender the need to figure anything out.
Surrender the pressure to be anywhere other than here.
You are held by this moment.
Supported by it.
Safe within it.
Now take a few moments on your own in silence.
I'll keep track of the time while you stay connected to your breath.
Begin to deepen your breath slightly.
Feel the inhale expand your chest.
In the exhale,
Soften your whole body.
Notice how the quiet has settled inside of you.
Notice what's shifted.
You've surrendered to the present moment.
Not by force,
But by allowing.
Gently bring movement to your fingers and toes.
Roll your shoulders or your neck if that feels good.
And when you feel ready,
Slowly open your eyes,
Carrying the ease,
The breath,
And the grounded presence of this moment into the rest of your day.
Thank you,
Friends,
For practicing with me.
My name is Julia,
And I wish you all calm and comfort in your day.
